Discover six simple yoga poses that can help stroke survivors build strength, improve flexibility, and support emotional health.
A stroke occurs when blood flow to the brain stops, often due to a blocked artery or burst blood vessel. Although yoga does not block these problems, it can reduce the risk of them. Practicing specific yoga poses regularly can strengthen your core, improve your balance, and reduce stressors essential for stroke prevention. Additionally, yoga for stroke survivors may provide therapeutic benefits, promoting recovery and improving overall well-being. Although yoga is not a cure-all, it can benefit the heart health of stroke survivors, says an expert.
“I’ve seen how supportive practices like yoga can change lives. Yoga helps people become stronger, find balance in their bodies, and promotes healing. I’ve witnessed how gentle yoga can help stroke survivors take back control of their lives. It’s not about doing the perfect pose, but celebrating each small step forward,” Himalayan yoga expert Siddhaa Akshar tells Health Shots.
Which yoga poses work best for stroke patients?
Yoga and Spiritual Leader share six gentle yoga poses for stroke survivors that help improve strength, flexibility, and emotional health while focusing on their safety and mindfulness.
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Cat-cow stretch with feet elevated (upavistha marjariasana)
The Cat-Cow Stretch is a simple exercise that helps you move smoothly. This is a great example of yoga for stroke survivors because it can be practiced in a seated position. This position provides the support you need, making it easier to improve your spinal mobility without straining.
How to do it:
- Sit comfortably in a chair with your hands on your knees.
- As you inhale, gently arch your back and allow your chest to rise. This is your “cow” position.
- As you exhale, round your back by tucking your chin toward your chest to imitate the “cat”.
This rhythmic movement, as practiced in yoga for stroke survivors, can relieve tension in your upper back, improve your posture and help you breathe more easily. It also gives you the opportunity to strengthen the connection between your body and mind.
2. Supported Warrior II (virabhadrasana II)
Building strength and balance is important during recovery, and Supported Warrior II helps with both. This pose encourages stability and empowers you, making it a great yoga practice for stroke survivors.
How to do it:
- Stand near a wall or sturdy chair for support.
- Extend one leg forward with one knee bent while the other leg stays slightly back, turned.
- Keep your arms extended at shoulder height and focus on steady, calming breaths.
This pose strengthens your legs and improves your balance, making it particularly beneficial for yoga for stroke survivors. This helps you feel more comfortable in your body. Remember that this journey is personal; every moment of stability strengthens your self-confidence.
3. Alternating Tadasana (mountain pose with hands on the wall)
Tadasana, or Mountain Pose, helps you feel grounded and is a beneficial yoga for stroke survivors. Standing against a wall gives you a solid foundation as you focus on alignment and body awareness.
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How to do it:
- Face the wall, press your palms against it and lift your chest for a tall, straight posture.
- Incorporate slow, mindful breathing to amplify the effect of this pose.
Practicing Tadasana as part of yoga for stroke survivors can improve your posture and help you learn more about your body. This basic exercise provides a calm and stable foundation for your healing journey.
4. Reclining leg raise (supta hasta padangusthasana – modified)
Being flexible and controlling your lower body can help you recover better. A good way to improve this is to perform the modified incline leg raise.
How to do it:
- Lie comfortably with one knee bent and extend the other leg against a strap or towel for support.
- Focus on relaxing during the stretch, breathing deeply as you do it.
This gentle exercise strengthens your thighs, improves leg flexibility and stimulates blood circulation. As you exhale, you can stretch deeper and release tension, which helps you relax.
5. Assisted Tree Pose (vrikshasana variation)
Assisted tree pose helps you find balance and develop coordination. This pose encourages you to engage your core while feeling safe and supported.
How to do it:
- Stand with one foot lightly pressed against the opposite ankle or calf.
- Stability is key. Place your hands on a chair or bring them to your heart center.
Assisted Tree Pose helps you focus and feel better about yourself, which is important during recovery. As you become stronger and more confident in your practice, you may feel a satisfying sense of accomplishment.
6. Seated forward bend (paschimottanasana – chair variation)
Sometimes you need a moment to relax, and the Seated Forward Bend is ideal for that.
How to do it: Sit upright in a chair, then gently bend at your hips, leaning forward and reaching your chest toward your thighs.
This pose stretches your back muscles and calms your mind. It soothes your nervous system and brings a feeling of peace. Taking deep breaths helps release tension and creates a space of tranquility in your mind and body.
Siddha Walk and Healing Walk
Along with the poses mentioned, mindful walking can support your recovery. The Siddha Walk combines targeted movements and focused breathing. It helps balance both sides of the body and improves circulation.
You can try the Healing Walk, a simple way to connect your mind and body. Start by walking and raising your arms above your head to engage your upper body. This practice brings positive energy, reduces mental fatigue and refreshes your nervous system.
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